USDA reference food · Cereal Grains and Pasta
Wild rice, raw
1 cup of wild rice, raw (160 g) has 570 calories, 24g of protein, 1.5g of fat and 10g of fiber (USDA FoodData Central, SR Legacy, FDC 169726). It is one of 6 USDA descriptions of wild rice.
FoodData Central 169726, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 14.7g
- more than 63% of 8,218 USDA reference foods
- Calories per 100 g
- 357
- more than 80% of reference foods
- Fiber per 100 g
- 6.2g
- more than 91% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 169726); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Copper0.8 mg in 1 cup (160 g), 93% of the Daily Value
- Manganese2.1 mg in 1 cup (160 g), 92% of the Daily Value
- Zinc9.5 mg in 1 cup (160 g), 87% of the Daily Value
- Magnesium283 mg in 1 cup (160 g), 67% of the Daily Value
- Niacin11 mg in 1 cup (160 g), 67% of the Daily Value
- Phosphorus693 mg in 1 cup (160 g), 55% of the Daily Value
- Folate152 µg DFE in 1 cup (160 g), 38% of the Daily Value
- Vitamin B60.6 mg in 1 cup (160 g), 37% of the Daily Value
- Riboflavin0.4 mg in 1 cup (160 g), 32% of the Daily Value
- Thiamin0.2 mg in 1 cup (160 g), 15% of the Daily Value
- Choline56 mg in 1 cup (160 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 169726), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 81% carbohydrate, 3% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 357 | 80% |
| Protein | 14.7 g | 63% |
| Total fat | 1.08 g | 29% |
| Carbohydrate | 74.9 g | 94% |
| Fiber | 6.20 g | 91% |
| Total sugars | 2.50 g | 58% |
| Sodium | 7.00 mg | 15% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (87)
The portion is 1 cup (160 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 23.6 g | 14.7 g | 47% |
| Total lipid (fat) | 1.73 g | 1.08 g | 2% |
| Carbohydrate, by difference | 120 g | 74.9 g | 44% |
| Ash | 2.45 g | 1.53 g | |
| Energy | 571 kcal | 357 kcal | |
| Sucrose | 1.07 g | 0.67 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 12.4 g | 7.76 g | |
| Total Sugars | 4.00 g | 2.50 g | |
| Fiber, total dietary | 9.92 g | 6.20 g | 35% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.25 g | 0.16 g | 1% |
| Fatty acids, total monounsaturated | 0.25 g | 0.16 g | |
| Fatty acids, total polyunsaturated | 1.08 g | 0.68 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 33.6 mg | 21.0 mg | 3% |
| Iron, Fe | 3.14 mg | 1.96 mg | 17% |
| Magnesium, Mg | 283 mg | 177 mg | 67% |
| Phosphorus, P | 693 mg | 433 mg | 55% |
| Potassium, K | 683 mg | 427 mg | 15% |
| Sodium, Na | 11.2 mg | 7.00 mg | 0% |
| Zinc, Zn | 9.54 mg | 5.96 mg | 87% |
| Copper, Cu | 0.84 mg | 0.52 mg | 93% |
| Manganese, Mn | 2.13 mg | 1.33 mg | 92% |
| Selenium, Se | 4.48 µg | 2.80 µg | 8% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 1.60 µg | 1.00 µg | 0% |
| Carotene, beta | 17.6 µg | 11.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.31 mg | 0.82 mg | 9% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 352 µg | 220 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.18 mg | 0.12 mg | 15% |
| Riboflavin | 0.42 mg | 0.26 mg | 32% |
| Niacin | 10.8 mg | 6.73 mg | 67% |
| Pantothenic acid | 1.72 mg | 1.07 mg | |
| Vitamin B-6 | 0.63 mg | 0.39 mg | 37% |
| Folate, total | 152 µg | 95.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 56.0 mg | 35.0 mg | 10% |
| Vitamin K (phylloquinone) | 3.04 µg | 1.90 µg | 3% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 152 µg | 95.0 µg | |
| Folate, DFE | 152 µg | 95.0 µg | 38% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.29 g | 0.18 g | |
| Threonine | 0.75 g | 0.47 g | |
| Isoleucine | 0.99 g | 0.62 g | |
| Leucine | 1.63 g | 1.02 g | |
| Lysine | 1.01 g | 0.63 g | |
| Methionine | 0.70 g | 0.44 g | |
| Cystine | 0.28 g | 0.17 g | |
| Phenylalanine | 1.15 g | 0.72 g | |
| Tyrosine | 1.0 g | 0.62 g | |
| Valine | 1.37 g | 0.86 g | |
| Arginine | 1.82 g | 1.14 g | |
| Histidine | 0.61 g | 0.38 g | |
| Alanine | 1.32 g | 0.82 g | |
| Aspartic acid | 2.27 g | 1.42 g | |
| Glutamic acid | 4.10 g | 2.56 g | |
| Glycine | 1.08 g | 0.67 g | |
| Proline | 0.83 g | 0.52 g | |
| Serine | 1.24 g | 0.78 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.23 g | 0.14 g | |
| SFA 18:0 | 0.018 g | 0.011 g | |
| MUFA 18:1 | 0.25 g | 0.16 g | |
| PUFA 18:2 | 0.60 g | 0.38 g | |
| PUFA 18:3 | 0.48 g | 0.30 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169726: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat wild rice
USDA lists 6 preparations of wild rice. The wild rice page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in cereal grains and pastacalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 91% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov